Power Clean + Squat Clean
7 x 2 building in weight. Rest 2:00
- 1 + 1 = 1 single
- These are not touch n go, reset your start position between reps.

Hang power clean 5-5-5-5-5 reps

snatch 10x1

3 Rounds:
A1. DB french press 10 V.1
Rest 30sec
A2.Bent over rope row 10 V.1
Rest 30sec
A3. Side planks 12/12
Rest 30sec

Round each:
Alt A and B.
A.
21/15 Cal bike erg
21 C2B pull up/Pull up
15/10 Cal bike erg
12 C2B pull up/Pull up
9/6 Cal bike erg
9 C2b pull up/Pull up

Rest 1:1 eli sama aika lepoa mitä menee osioon A.

B.
21/15 Cal Ski
21 T2B
15/10 Cal ski
15 T2B
9/6 Cal ski
9 T2B

RPE 3-3.5

Huom!
Tavoite tehdä voimistelu liikkeet mahdollisimman pitkinä sarjoina, joten älä mene laitteissa liian kovaa. Nopeat vaihdot liikkeiden välissä. Voit skaalata voimistelu liikkeet 15-12-9.

4 Rounds:
Strict HSPU (2+2) V.2
Rest 1min
C2B chin up/chin up (2+2) V.2
Rest 1min
Toistojen 2+2 välissä 30s lepo. Huomio toistoreservi!
Skaalaa HSPU:u deficittinä boksilta.

"Tommy Mac mix"

2 Rounds For Time
8 Synchro bar facing burpees
16 Thrusters (35/25)
8 Synchro bar facing burpees
16 Power Snatches (35/25)
8 Synchro bar facing burpees
16 Push Jerks (35/25)
8 Synchro bar facing burpees
16 Hang Squat Cleans (35/25)
8 Synchro bar facing burpees
16 Overhead Squats / Front squats (35/25)

Warm up

Shoulder flexion
T spine rotation
hamstrings
hips

Part A

Single arm ladder

4 sets

1-2-3
Row
Clean
Press

2min rest

Part B

15min EMOM

1: 10-20 kb swings
2: 5-10 headcutters
3: 10 KB pull throughs

Part C

3 sets

10-20 plank step ups
10-20 side bends

90sec rest

4-5 rounds
30-40 double unders
8-12 push up (perfect form)
8-12 Farmer hold weighted lunge walking steps @12.5-15 / 20-22.5kg's
rest 1:1 bwn rounds

10 rounds of 45 sec on / 45 sec off
Rowing @ mod/fast pace
goal is 15/12 calories on each time.